Bom dia Pessoal,
Treino Extra – Desafio 25
- 5 ROUNDS OF AMRAP 2′:
. 10/10 KB C&J
. MAX. BURPESS
*REST 2′
(TOTAL TIME: 18′)
On Line WOD 23
Técnica do Dia – Skills Wods
- 2 rounds of
. 10 BODY WEIGHT GOOD MORNING
. 10 SH. BRIDGE (ARMs UP)
. 5 VERTICAL JUMP
*THEN,
- 1 Round:
. WOD EXERCISES.
Treino do Dia – AMRAP
- 3 TO 5 ROUNDS of [20” on] each exercise –
(realizar a próxima série somente se conseguir completar a anterior sem pausa):
. 20” BROAD JUMP
. 20” KB POWER SWING (RUSSIAN STYLE)
*40” REST
. 20” VERTICAL JUMP
. 20” KB POWER SWING (AMERICAN STYLE)
*60” REST
(TOTAL TIME: 9′ TO 15′ – pode para um round, e voltar no outro).
Treinos Extras May 18 to 22 – 2020
Aerobic
For Time – choose
1 or 2 in any order
3x 1000m Row
3x 40 Cal Bike
3x 70 Double / 140 Single Under
Strenght
3 rounds of 5 to 10 reps
Kettlebell Split Kneeling Press ( 12 / 16 kg)
KB High Pull ( 16/24 kg)
KB Front Squat Double ( 12 / 16kg)
PSE 7 to 10 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
10 Box Pike Push up
15″ Ring Dip Hold
10 Ring Push up Turn over
3/3 Windmill (12/16kg)
Rest 1’00” between rounds
que esse Mês de Maio seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com